In order to get leaner and lose body fat, there are 3 main components that we want to align:
- strength training: strength training/weight training will be one of the biggest keys because as this is what will help to build a lean muscle necessary to reduce body fat. I suggest focusing on upper body and lower body strength training at a minimum of 2-3 days per week. In terms of your lower body strength training, I would focus on the following exercises… Squats, leg press, front lunge, reverse lunge, etc.
- heart rate training: another important aspect in terms of the exercise component is the cardiovascular training. whether it is running, cycling, elliptical, stairmaster, etc., the main key to the cardiovascular training is to be sure that you are training at a aerobic heart rate zone for the majority of your cardiovascular exercise. In time, as your fitness level and efficiency continues to increase, you'll find yourself being able to work out longer, harder, faster at the same or lower heart rates.
- Nutrition: Proper nutrition, by far, is one of the most important components for getting leaner and losing body fat. Proper nutrition is much more in-depth than simply just eating healthy foods such as fruits, vegetables, whole grains, etc. Proper nutrition is about “eating right” which encompasses the proper eating frequency, the proper nutrient timing, the proper balance of carbohydrate/protein/fat and the proper total caloric intake.
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Great question that a lot of women wonder about. The bad news is you can't reduce from one specific location. Spot toning is an a fitness myth that just won't die! Unfortunately we can't lose fat from just one place on our bodies. Imagine that your body is an ice cube and as it melts it losing size from all over, not one specific spot. Which is where the good news is! As you engage in a healthy lifestyle that includes eating right and exercise your body will use fat as an energy source and thus decrease your overall size. This will impact problem areas like the inner thighs. If you are already a healthy weight then doing exercises (like plie' squats) that target the inner thigh will improve the overall look and tone of that area. Good Luck in your endeavors!
Paula Stephens, M.A.
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